Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Bear Crawl x 1 length Bar Tap x 10 Walking Lunge x 1 length False Grip Ring Row x 5 @ 2111 Workout of the Day A. 3 Sets for Quality Muscle Up x 3-5 OR Kipping Pull Up x 7-10 Alt Pistol x […]
Warm Up Run 400m Then 2 Rounds of: Squat to Stand x 5 Dislocate x 10 OHS x 10 Workout of the Day A. 5 Sets 3 Position Snatch – (Pockets, Mid Thigh, Below the Knee) – Rest as needed. B. 4 Sets OHS x 2-3 @ 31X1 – Rest 90 seconds C. 3 Rounds
Warm Up Row or Run 250m Then 2 Rounds of: Scap Pull Up x 10 T Push Up x 10 Bar Tap (Kip) x 10 Workout of the Day A. Take 10 minutes to practice Muscle Ups (Rings or Bar) B. EMOM for 10 minutes: Odd – Deadlift x 5-7 @ 50-60% of 1RM Even
Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of: Muscle Up x 3 (Or CTB Pull Up x 6) Burpee Box Jump Over x 6 Wallball x 12 Rest/Walk 5 minutes In teams of 2, partners alternate movements to complete
Warm Up Jumprope 3 minutes Then 1 Round of: Squat to Stand x 5 Good Morning x 10 OHS x 10 Ankle, Hip, and Front Rack Mobility Then 1 Round of: Squat to Stand x 5 KBS x 10 Goblet Squat x 10 Workout of the Day 16.2 Beginning on a 4-minute clock, complete as
Warm Up Run or Row 250m Then 2 Rounds of: Walking Lunge x 1 length Wall Walk x 2 Scap Pull Up x 5 Workout of the Day A. 4 Sets Rope Climb x 2 HS Walk x max distance OR Nose to Wall Hold w/ shoulder taps x 16-20 Single Leg Box Jump x
Warm Up Jumprope 3 minutes Then 2 Rounds Dislocate x 10 Seated Wallslide x 10 Deadhang from Pull Up Bar x 30-45 seconds Workout of the Day A. EMOM for 9 (3 Sets) Min 1 – Double Under x 40-50 Min 2 – HSPU x 6-10 Min 3 – Box Jump/Step Down x 10-15 B.
Warm Up Row 300m Dynamic Drills Ankle & Hip Mobility Then 2 Rounds of: Goblet Squat x 10 @ 31X1 T Push Up x 10 Box Jump/Step Down x 5 Workout of the Day A. Back Squat – 5 Sets *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set
Warm Up Jumprope 3 minutes 2 Rounds of: Good Morning x 10 Dislocate x 10 OHS x 10 Workout of the Day A. 5 Sets A1: Power Snatch x 2.2 – Rest 10 seconds between TnG doubles – proceed immediately to A2 A2: Double Under x max reps in 30 seconds – Rest 2 minutes
Workout of the Day In teams of 3, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: HSPU x 5 (Strict if possible) KBS x 10 (53/35) Run 150m Rest 5 minutes, then: In teams of 3, alternate full rounds to complete as many rounds and reps as
